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15 Tips to motivate yourself for a run
Motivation for any run
Whether you’re planning a light jog around your neighborhood or an intense interval training workout, these tips can inspire you to dash out the door.
1. Get competitive
Look for a bit of friendly competition, if that’s something you enjoy. Find a group of people to run with in order to keep up the pace, or chart your times against others with a fitness app.
2. Reward yourself
The power of prizes doesn’t stop at childhood. Create a reward system for yourself. Track your process with good old-fashioned tally marks, or make a chart complete with stickers. Place it somewhere visible so you’ll see it often.
Rewards can be something as simple as allowing yourself an extra 30 minutes of sleep or booking a massage. Or you can go all out with a celebratory tattoo.
3. Lower your minimum time
On days when you aren’t able to meet your daily minimum time, run for whatever amount of time you have available instead of sitting it out completely. This way, you’re more likely to stay in the swing of things since you won’t have missed an entire day.
4. Maintain a healthy weight
Running burns calories, reduces belly fat, and helps you make healthy food choices. It can also help you meet your weight loss goals or maintain your target weight.
5. Get in a group groove
The more the merrier when it comes to group motivation. Find one or several training partners with whom you can set up a running schedule. Even if you don’t run together each day, you can band together a few times a week for accountability.
6. Feel the endorphin energy
The runner’s high is real. You may experience feelings of positivity or even euphoria, as running improves your mood and makes you feel better by releasing endorphins, one of the happiness hormones.
7. Set goals
Break your intentions into small, manageable steps. This can include the amount of time you put in per week, how fast you run a certain distance, or the number of days you run.
8. Dress for the exercise you want to do
Dressing well can have a positive effect on how you perceive yourself, and it may motivate you to run more often. Shop for workout clothing and shoes that you’ll enjoy wearing.
Or use your athletic clothes as a chance to experiment with styles you wouldn’t normally try. That could mean going for bright colors or wearing shorts when you normally wouldn’t.
9. Let the music move you
Take the time to create a playlist of all your favorite tunes. Select upbeat songs that put you in a good mood and inspire you to move. Only allow yourself to listen to these songs while you run.
10. Keep track with an app
Stay on top of your goals by using a motivation or habit tracking app. Many allow you to set reminders, connect with people through forums, and view graphs that track your progress.
11. Mix it up
Switch up your routine at least one day per week. Run hills instead of a long distance, or add in some sprints. You can also run in a different neighborhood, do your usual route backward, or change the time of day.
12. Feel the sunshine on your face
Running is a fantastic way to get the sunlight needed to boost serotonin levels. This helps to put you in a good mood while reducing depression and anxiety.
13. Set your own pace
The only person you have to answer to is yourself, so feel free to run at any speed that feels good. Decide if you prefer to run at top speed or more of a leisurely pace.
Morning ‘runspiration’
The early morning lends a certain energy to your run, and you may feel like you’re getting ahead of the game, which can set a positive tone for your entire day.
14. Be on the right side of the bed
Starting off your day by checking off your running box is a huge accomplishment. Doing it first thing leaves you with less chances for distraction or getting caught up in all that comes with the daily grind. You’ll feel better mentally and physically for getting it done early.
15. Bask in morning stillness
Enjoy the beauty and silence of the early morning. Waking up early allows you to take time for yourself and enjoy this quiet, peaceful time of day. Other benefits include boosts to your productivity and concentration.
7 natural herbs and spices to fight inflammation and improve your sugar levels
Your health is being destroyed by chronic inflammation and insulin resistance. Big Pharma led you to believe engineered medications were the only answer. Here’s 7 natural herbs and spices to fight inflammation and improve your sugar levels:
1) Turmeric Turmeric’s active component is curcumin a powerful antioxidant. Curcumin helps to eliminate molecules called free radicals that damage cell membranes and your DNA leading to inflammation. Curcumin works to reduce free fatty acids and glucose improving sugar levels.
2) Ginger Gingerol the active ingredient in ginger promotes insulin sensitivity by making muscle cell receptors more easily available. With more receptors able to grab sugar it improves sugar uptake out of the blood and into muscle cells reducing blood sugar.
3) Fenugreek Seeds Fenugreek are high in soluble fiber which slows digestion and the body’s absorption of carbohydrates and sugar, stabilizing blood sugar. Fenugreek seeds are a rich source of vitamins and antioxidants, which protect the body’s cells and reduce inflammation.
4) Cinnamon Cinnamon increases insulin sensitivity by helping glucose receptors on muscle cells become more available and efficient at transporting sugar into cells. Cinnamon may even mimic insulin and act directly on cells.
5) Garlic Garlic contains diallyl disulfide an anti-inflammatory compound that limits the effects of pro-inflammatory molecules.. Garlic has also been shown to improve insulin secretion and overall insulin sensitivity. Raw garlic seems to show the greatest health benefits.
6) Ginseng Ginseng contain natural components called ginsenosides. These have shown to help: -Improve the transport of glucose into cells -Regulate insulin secretion and the uptake of glucose -Reduce free radicals, insulin resistance and overall inflammation
7) Green Tea Green tea contains the antioxidant catechin. This compound helps to prevent the sharp rise in blood sugar after a meal. Green tea has been shown to decrease fasting blood sugar and HbA1c levels and reduced fasting insulin levels.
Summer Arms, Top 5 Bicep exercises for growth
- Barbell Bicep Curl:
- Stand with your feet shoulder-width apart and grip a barbell with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your elbows close to your torso and curl the barbell up towards your chest, contracting your biceps.
- Lower the barbell back down in a controlled manner.
- Dumbbell Hammer Curl:
- Hold a dumbbell in each hand with a neutral grip (palms facing your body).
- Keep your elbows close to your torso and curl the dumbbells up toward your shoulders.
- Lower the dumbbells back down with control.
- Preacher Curl:
- Sit at a preacher curl bench and place your upper arms against the padded surface.
- Hold a barbell with an underhand grip and fully extend your arms.
- Curl the barbell upwards, focusing on contracting your biceps.
- Lower the barbell back down with control.
- Concentration Curl:
- Sit on a bench with your legs spread apart.
- Hold a dumbbell in one hand, and place the back of your upper arm against the inner thigh of the same side.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- Lower the dumbbell back down in a controlled manner.
- Incline Dumbbell Curl:
- Lie on an incline bench with a dumbbell in each hand, arms fully extended toward the floor.
- Curl the dumbbells up toward your shoulders, keeping your upper arms against the bench.
- Lower the dumbbells back down with control.
Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as your strength improves. Additionally, it’s essential to warm up before starting your workout and cool down afterward to prevent injury and promote flexibility.
How much Protein do we need to lose with and gain muscle?
Keep in mind, the quality of your protein is just as important, check back soon on that conversation.
The recommended daily protein intake can vary based on individual factors such as age, weight, gender, activity level, and overall health goals. However, a general guideline for someone aiming to build muscle and lose weight is to consume a higher protein intake than the average person.
A common recommendation for protein intake for those involved in resistance training and muscle-building is to aim for a range of 1.2 to 2.2 grams of protein per kilogram of body weight. If you’re simultaneously trying to lose weight, it’s often suggested to lean toward the higher end of that range to support muscle preservation during a calorie deficit.
Here’s a breakdown in pounds for simplicity:
- Calculate your weight in kilograms: Weight in pounds ÷ 2.20462 = weight in kilograms
- Determine protein intake: Weight in kilograms x 1.2 to 2.2 grams/kg
For example, if you weigh 150 pounds:
- 150 ÷ 2.20462 ≈ 68 kg
- 68 kg x 1.2 to 2.2 ≈ 82 to 150 grams of protein per day
It’s important to note that these are general recommendations, and individual needs may vary. Consulting with a nutritionist, dietitian, or healthcare professional can provide personalized advice based on your specific circumstances and goals. Additionally, distributing protein intake evenly across meals throughout the day may be beneficial for muscle protein synthesis.
Top 10 Ab Exercises & Instructions
Start your summer body now, get that middle section in check to support your workout routine as you expand your volume and weights as we kick it into gear for 2024:
- Plank:
- Start in a forearm plank position with elbows directly beneath your shoulders.
- Keep your body in a straight line from head to heels, engaging your core.
- Hold the position for as long as you can maintain proper form.
- Russian Twists:
- Sit on the floor with your knees bent, leaning back slightly and keeping your back straight.
- Hold a weight or medicine ball with both hands.
- Twist your torso to one side, bringing the weight close to the floor, and then twist to the other side.
- Leg Raises:
- Lie on your back with your hands under your hips and legs extended.
- Lift your legs off the ground, keeping them straight, and then lower them back down without letting them touch the floor.
- Bicycle Crunches:
- Lie on your back, bring your knees toward your chest, and lift your shoulder blades off the ground.
- Extend one leg while bringing the opposite elbow towards the knee, alternating sides in a pedaling motion.
- Hanging Leg Raises:
- Hang from a pull-up bar with arms fully extended.
- Lift your legs straight up toward the ceiling, then lower them back down without swinging.
- Mountain Climbers:
- Start in a plank position with your hands under your shoulders.
- Bring one knee towards your chest and then switch quickly, as if you are “climbing” in place.
- Reverse Crunches:
- Lie on your back with your hands by your sides.
- Lift your legs towards the ceiling, then curl your hips off the floor, bringing your knees towards your chest.
- Flutter Kicks:
- Lie on your back with your hands under your hips.
- Lift your legs a few inches off the ground and alternate kicking them up and down in a fluttering motion.
- Ab Rollouts:
- Kneel on the floor with an ab wheel in front of you.
- Roll the wheel forward, extending your body as far as you can without arching your back, then roll it back to the starting position.
- Woodchoppers:
- Stand with your feet shoulder-width apart, holding a weight or medicine ball with both hands.
- Twist your torso and bring the weight from one side of your body to the other, as if you are chopping wood.
Remember to maintain proper form, perform these exercises at a controlled pace, and focus on engaging your core muscles for maximum effectiveness and injury prevention. If you’re new to exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new workout routine.
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Fit Friday: Our Favorite Glue Exercise – Swiss Ball Wall Squat
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